{"id":255273,"date":"2021-05-07T21:33:34","date_gmt":"2021-05-07T19:33:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=255273"},"modified":"2024-06-04T10:57:38","modified_gmt":"2024-06-04T08:57:38","slug":"preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/","title":{"rendered":"\u010co m\u00f4\u017ee za naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#Co_je_vlastne_naduvanie\" title=\"\u010co je vlastne nad\u00favanie?\">\u010co je vlastne nad\u00favanie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#9_najcastejsich_pricin_naduvania_a_ich_riesenia\" title=\"9 naj\u010dastej\u0161\u00edch pr\u00ed\u010din nad\u00favania a ich rie\u0161enia\">9 naj\u010dastej\u0161\u00edch pr\u00ed\u010din nad\u00favania a ich rie\u0161enia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#1_Zle_travite_urcite_potraviny\" title=\"1. Zle tr\u00e1vite ur\u010dit\u00e9 potraviny&nbsp;\">1. Zle tr\u00e1vite ur\u010dit\u00e9 potraviny&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#2_Jete_prilis_rychlo_alebo_si_nalozite_velke_porcie\" title=\"2. Jete pr\u00edli\u0161 r\u00fdchlo alebo si nalo\u017e\u00edte ve\u013ek\u00e9 porcie\">2. Jete pr\u00edli\u0161 r\u00fdchlo alebo si nalo\u017e\u00edte ve\u013ek\u00e9 porcie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#3_Pijete_pocas_jedenia_alebo_mate_v_oblube_sytene_napoje\" title=\"3. Pijete po\u010das jedenia alebo m\u00e1te v ob\u013eube s\u00fdten\u00e9 n\u00e1poje\">3. Pijete po\u010das jedenia alebo m\u00e1te v ob\u013eube s\u00fdten\u00e9 n\u00e1poje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#4_Davate_si_prilis_casto_zuvacku\" title=\"4. D\u00e1vate si pr\u00edli\u0161 \u010dasto \u017euva\u010dku\">4. D\u00e1vate si pr\u00edli\u0161 \u010dasto \u017euva\u010dku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#5_Malo_sa_hybete\" title=\"5. M\u00e1lo sa h\u00fdbete\">5. M\u00e1lo sa h\u00fdbete<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#6_Mate_ochorenie_ktore_ovplyvnuje_travenie\" title=\"6. M\u00e1te ochorenie, ktor\u00e9 ovplyv\u0148uje tr\u00e1venie\">6. M\u00e1te ochorenie, ktor\u00e9 ovplyv\u0148uje tr\u00e1venie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#7_Prezivate_vela_stresu\" title=\"7. Pre\u017e\u00edvate ve\u013ea stresu\">7. Pre\u017e\u00edvate ve\u013ea stresu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#8_Mate_PMS\" title=\"8. M\u00e1te PMS&nbsp;\">8. M\u00e1te PMS&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#9_Prileteli_ste_do_cudzej_krajiny\" title=\"9. Prileteli ste do cudzej krajiny\">9. Prileteli ste do cudzej krajiny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#Co_robit_ked_vas_trapi_naduvanie_a_nafuknute_brucho\" title=\"\u010co robi\u0165, ke\u010f v\u00e1s tr\u00e1pi nad\u00favanie a naf\u00faknut\u00e9 brucho?\">\u010co robi\u0165, ke\u010f v\u00e1s tr\u00e1pi nad\u00favanie a naf\u00faknut\u00e9 brucho?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#Pomoct_moze_aj_Low-FODMAP_dieta\" title=\"Pom\u00f4c\u0165 m\u00f4\u017ee aj Low-FODMAP di\u00e9ta&nbsp;&nbsp;\">Pom\u00f4c\u0165 m\u00f4\u017ee aj Low-FODMAP di\u00e9ta&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Nepr\u00edjemn\u00fd pocit naf\u00faknut\u00e9ho brucha, ktor\u00fd m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 ka\u017edodenn\u00fd \u017eivot.<\/strong> Niekedy je jeho pr\u00ed\u010dina jasn\u00e1. Napr\u00edklad, ke\u010f si doprajete na obed nejak\u00e9 \u0165a\u017eko str\u00e1vite\u013en\u00e9 jedlo a u\u017e pri jeho konzum\u00e1cii tu\u0161\u00edte, ako to skon\u010d\u00ed. <strong>Ke\u010f sa ale nad\u00favanie opakuje podozrivo \u010dasto, je potrebn\u00e9 probl\u00e9m rie\u0161i\u0165. <\/strong>V prvom rade by ste mali za\u010da\u0165 p\u00e1tra\u0165 po pr\u00ed\u010dine \u0165a\u017ekost\u00ed. Tie naj\u010dastej\u0161ie si spolu s tipmi na ich rie\u0161enie rozoberieme v dne\u0161nom \u010dl\u00e1nku. Pozrieme sa tie\u017e na odpor\u00fa\u010dania, ako nad\u00favaniu predch\u00e1dza\u0165 a podpori\u0165 tr\u00e1venie. M\u00f4\u017ee v\u00e1m od st\u00e1le naf\u00faknut\u00e9ho brucha pom\u00f4c\u0165 \u0161peci\u00e1lna di\u00e9ta Low-FODMAP? Po\u010fme to zisti\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-je-vlastne-naduvanie\"><span class=\"ez-toc-section\" id=\"Co_je_vlastne_naduvanie\"><\/span>\u010co je vlastne nad\u00favanie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nad\u00favanie je naj\u010dastej\u0161ie op\u00edsan\u00e9 ako pocit:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zv\u00fd\u0161en\u00e9ho tlaku&nbsp;<\/li>\n\n\n\n<li>nap\u00e4tia&nbsp;<\/li>\n\n\n\n<li>naf\u00faknutia<\/li>\n\n\n\n<li>alebo plnosti v oblasti brucha<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K tomu sa \u010dasto prid\u00e1va<strong> boles\u0165 brucha, \u0165a\u017ekosti s vypr\u00e1zd\u0148ovan\u00edm a niekedy aj probl\u00e9m naprata\u0165 sa do nohav\u00edc<\/strong>, ktor\u00e9 be\u017ene zapnete bez probl\u00e9mov. V hor\u0161\u00edch pr\u00edpadoch v\u00e1s m\u00f4\u017ee tr\u00e1pi\u0165 nevo\u013enos\u0165, zvracanie, p\u00e1lenie z\u00e1hy a tie\u017e chudnutie vplyvom zn\u00ed\u017een\u00e9ho pr\u00edjmu potravy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nielen\u017ee sa tak pri nad\u00favan\u00ed c\u00edtite ako naf\u00faknut\u00fd bal\u00f3n pripraven\u00fd na \u0161tart na obe\u017en\u00fa dr\u00e1hu, ale takto, \u017eia\u013e, aj \u010dasto vyzer\u00e1te.<\/strong> Za vinn\u00edkov t\u00fdchto nepr\u00edjemn\u00fdch sympt\u00f3mov m\u00f4\u017eeme ozna\u010di\u0165 nahromaden\u00e9 plyny v tr\u00e1viacom syst\u00e9me. Ako sa tam dostan\u00fa? <strong>Ke\u010f d\u00fdchate, jete, pijete alebo pre\u017e\u00favate, preh\u013atate vzduch, ktor\u00fd je za to \u010diasto\u010dne zodpovedn\u00fd.<\/strong> Rolu pri hromaden\u00ed plynov v tr\u00e1ven\u00ed hraj\u00fa tie\u017e bakt\u00e9rie, ktor\u00e9 usilovne pracuj\u00fa na tr\u00e1viacich procesoch v \u010dreve a popritom produkuj\u00fa ich nemal\u00e9 mno\u017estvo. Hromadenie plynov v \u010drev\u00e1ch m\u00f4\u017ee by\u0165 sp\u00f4soben\u00e9 aj ochoren\u00edm tr\u00e1viaceho traktu, ako je napr\u00edklad celiakia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nahromaden\u00fd plyn sa potom sna\u017e\u00ed dosta\u0165 von.<\/strong> Je to rovnak\u00e9, ako ke\u010f naf\u00faknut\u00e9mu bal\u00f3nu povol\u00edte ventil \u2013 vzduch t\u00fa\u017ei unikn\u00fa\u0165 von, kadia\u013e sa d\u00e1, a to sa \u010dasto nezaob\u00edde bez nechcen\u00fdch zvukov\u00fdch prejavov. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-1124x750.jpg\" alt=\"\u010co je nad\u00favanie?\" class=\"wp-image-253014\" style=\"width:843px;height:563px\" title=\"\u010co je nad\u00favanie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"9-najcastejsich-pricin-naduvania-a-ich-riesenia\"><span class=\"ez-toc-section\" id=\"9_najcastejsich_pricin_naduvania_a_ich_riesenia\"><\/span>9 naj\u010dastej\u0161\u00edch pr\u00ed\u010din nad\u00favania a ich rie\u0161enia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vo v\u00e4\u010d\u0161ine pr\u00edpadov ste sami schopn\u00ed vyp\u00e1tra\u0165 vinn\u00edka, ktor\u00fd m\u00f4\u017ee za nadut\u00e9 a ve\u010dne naf\u00faknut\u00e9 brucho. Mo\u017eno <strong>ste si dokonca vedom\u00ed toho, \u017ee zle tr\u00e1vite pr\u00edli\u0161 tu\u010dn\u00e9 jedl\u00e1 typu \u201efast food\u201d, ktor\u00e9 s\u00fa tie\u017e pln\u00e9 soli alebo v\u00e1m robia probl\u00e9m korenen\u00e9 \u010di strukovinov\u00e9 pokrmy<\/strong>. V t\u00fdchto situ\u00e1ci\u00e1ch ale s n\u00e1sledn\u00fdm nad\u00favan\u00edm u\u017e akosi dopredu po\u010d\u00edtate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u00fa v\u0161ak pr\u00edpady, ktor\u00e9 vy\u017eaduj\u00fa hlb\u0161iu detekt\u00edvnu pr\u00e1cu a potrebuj\u00fa zhodnotenie celkov\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. <strong>Pr\u00ed\u010dina nemus\u00ed by\u0165 v\u017edy len v jedle, do hry toti\u017e vstupuj\u00fa aj \u010fal\u0161ie faktory, ako je pohyb alebo psychika.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-zle-travite-urcite-potraviny\"><span class=\"ez-toc-section\" id=\"1_Zle_travite_urcite_potraviny\"><\/span>1. Zle tr\u00e1vite ur\u010dit\u00e9 potraviny&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hne\u010f prv\u00fd bod mo\u017eno odhal\u00ed pr\u00ed\u010dinu nad\u00favania u mnoh\u00fdch \u013eud\u00ed. Existuje toti\u017e ve\u013ek\u00e9 mno\u017estvo potrav\u00edn, ktor\u00e9 m\u00f4\u017eu<strong> vyvola\u0165 nahromadenie plynov v \u010dreve aj bez toho, aby ste mali nejak\u00e9 konkr\u00e9tne ochorenie tr\u00e1viaceho syst\u00e9mu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rizikove-potraviny\">Rizikov\u00e9 potraviny<\/h3>\n\n\n\n<p><strong>Potraviny s vy\u0161\u0161\u00edm obsahom FODMAP \u2013<\/strong> s\u00fa to <strong>druhy sacharidov, ktor\u00e9 sa \u0165a\u017eko vstreb\u00e1vaj\u00fa v tenkom \u010dreve. <\/strong>Kv\u00f4li tomu potom prech\u00e1dzaj\u00fa do hrub\u00e9ho \u010dreva v nezmenenom stave, kde s\u00fa \u0161tiepen\u00e9 bakt\u00e9riami a pr\u00e1ve pri tomto procese vznik\u00e1 v\u00e4\u010d\u0161ie mno\u017estvo plynov. Medzi tieto potraviny patria niektor\u00e9 druhy zeleniny, ako je cesnak a cibu\u013ea alebo sladidl\u00e1, ako je med \u010di sirup z ag\u00e1vy. \u010ealej sa sem zara\u010fuj\u00fa strukoviny, obilniny na \u010dele s p\u0161enicou a so \u017eitom, polyalkoholy, ako je xylitol alebo maltitol, tie\u017e mlie\u010dny cukor, teda lakt\u00f3za.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-749x1124.jpg\" alt=\"Strava a nad\u00favanie\" class=\"wp-image-253135\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208.jpg 1131w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\">\u010co m\u00f4\u017ee pom\u00f4c\u0165? <\/h3>\n\n\n\n<p>Najlep\u0161\u00edm rie\u0161en\u00edm je vedenie denn\u00edka, do ktor\u00e9ho si zap\u00ed\u0161ete v\u0161etko, \u010do zjete a vypijete. Ak sa nad\u00favanie objavuje \u010dasto po konkr\u00e9tnych potravin\u00e1ch, sk\u00faste ich na nejak\u00fd \u010das vyradi\u0165 a sledova\u0165, \u010di sa c\u00edtite lep\u0161ie. Takto funguj\u00fa elimina\u010dn\u00e9 di\u00e9ty, ktor\u00e9 naj\u010dastej\u0161ie vyra\u010fuj\u00fa pr\u00e1ve potraviny s vysok\u00fdm obsahom FODMAP.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"tipy-na-lepsiu-stravitelnost-strukovin\"><strong>Tipy na lep\u0161iu str\u00e1vite\u013enos\u0165 strukov\u00edn:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vyberajte druhy, ktor\u00e9 s\u00fa lep\u0161ie tolerovan\u00e9, ako je<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-sosovica-cervena-cela-lupana-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u010derven\u00e1 \u0161o\u0161ovica<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00edcer<\/a>.<\/li>\n\n\n\n<li>Na nieko\u013eko hod\u00edn ich namo\u010dte do vody (typicky cez noc), ktor\u00fa potom vylejete a na varenie pou\u017eijete \u010derstv\u00fa vodu.<\/li>\n\n\n\n<li>Pri varen\u00ed k nim pridajte bylinky, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 eliminova\u0165 \u010drevn\u00e9 plyny. Vhodn\u00e1 je napr\u00edklad rasca, an\u00edz, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-bazalka-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bazalka,<\/a> fenikel alebo petr\u017elenov\u00e1 v\u0148a\u0165.<\/li>\n\n\n\n<li>Uvarte ich dom\u00e4kka.<\/li>\n\n\n\n<li>Ka\u017ed\u00fd k\u00fasok poriadne pohryzte \u2013 u\u013eah\u010d\u00edte tak ich tr\u00e1venie.<\/li>\n\n\n\n<li>Dajte pozor na mno\u017estvo strukov\u00edn v jed\u00e1lni\u010dku a pr\u00edpadne ich pr\u00edjem postupne zvy\u0161ujte.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Lu\u0161t\u011bniny (opens in a new tab)\">Strukoviny<\/a> maj\u00fa v jed\u00e1lni\u010dku d\u00f4le\u017eit\u00e9 postavenie. Okrem toho, \u017ee obsahuj\u00fa vysok\u00e9 mno\u017estvo prospe\u0161nej vl\u00e1kniny, s\u00fa tie\u017e zdrojom bielkov\u00edn. Ak v\u00e1s zauj\u00edma, ktor\u00e9 strukoviny ich obsahuj\u00fa najviac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"prilis-tucne-jedla\"><strong>Pr\u00edli\u0161 tu\u010dn\u00e9 jedl\u00e1<\/strong><\/h3>\n\n\n\n<p>Potraviny bohat\u00e9 na tuk sa tr\u00e1via dlh\u0161ie ne\u017e tie s prevahou bielkov\u00edn a sacharidov, \u010do m\u00f4\u017ee takisto vies\u0165 k nad\u00favaniu. Tak\u017ee napr\u00edklad brav\u010dov\u00fd reze\u0148 so zemiakovou ka\u0161ou a majon\u00e9zou za\u0165a\u017e\u00ed va\u0161e tr\u00e1venie omnoho viac ako <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea <\/a>s kurac\u00edm m\u00e4som.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165? <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V jed\u00e1lni\u010dku obmedzte potraviny s vysok\u00fdm obsahom tuku. Sna\u017ete sa ustr\u00e1\u017ei\u0165 si kombin\u00e1ciu surov\u00edn na tanieri. Rizikov\u00e9 s\u00fa jedl\u00e1, v ktor\u00fdch sa kombinuje tu\u010dn\u00e9 m\u00e4so, ve\u013ek\u00e9 mno\u017estvo oleja a napr\u00edklad aj dresing. Tuky s\u00fa d\u00f4le\u017eitou zlo\u017ekou jed\u00e1lni\u010dka, tak\u017ee nie je dobr\u00fd n\u00e1pad ich \u00faplne vynech\u00e1va\u0165. O tom, ktor\u00e9 vybera\u0165, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Tuky, ktor\u00e9 v\u00e1m \u0161kodia a ktor\u00e9 prospievaj\u00fa?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"jedla-s-velkym-mnozstvom-soli-alebo-korenia\"><strong>Jedl\u00e1 s ve\u013ek\u00fdm mno\u017estvom soli alebo korenia<\/strong><\/h3>\n\n\n\n<p>Slan\u00e9 a korenen\u00e9 poch\u00fa\u0165ky, ako s\u00fa \u010dipsy, m\u00f4\u017eu va\u0161e tr\u00e1venie tie\u017e pekne potr\u00e1pi\u0165 a sp\u00f4sobi\u0165 naf\u00faknut\u00e9 brucho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa nechcete vzda\u0165 v\u00fdrazn\u00fdch chut\u00ed, aj ke\u010f zle \u201ezn\u00e1\u0161ate\u201d pikantn\u00e9 korenie, vysk\u00fa\u0161ajte kombin\u00e1cie r\u00f4znych \u010derstv\u00fdch alebo su\u0161en\u00fdch byliniek. Napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-bazalka-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bazalku<\/a>, ligur\u010dek, saturejku, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-oregano-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oregano<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tymian-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tymi\u00e1n<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-rozmarin-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rozmar\u00edn<\/a> alebo petr\u017elenov\u00fa v\u0148a\u0165. V\u00fdborne dochutia jedlo a navy\u0161e pom\u00f4\u017eu s tr\u00e1ven\u00edm. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20137]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1124x749.jpg\" alt=\"Ak\u00e9 jedlo sp\u00f4sobuje nad\u00favanie?\" class=\"wp-image-253072\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 jedlo sp\u00f4sobuje nad\u00favanie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-jete-prilis-rychlo-alebo-si-nalozite-velke-porcie\"><span class=\"ez-toc-section\" id=\"2_Jete_prilis_rychlo_alebo_si_nalozite_velke_porcie\"><\/span>2. Jete pr\u00edli\u0161 r\u00fdchlo alebo si nalo\u017e\u00edte ve\u013ek\u00e9 porcie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00fa dni, ke\u010f m\u00e1te m\u00e1lo \u010dasu a polhodinov\u00e1 pauza na jedlo je sk\u00f4r sci-fi. Obed tak do seba nah\u00e1d\u017eete r\u00fdchlos\u0165ou blesku a pon\u00e1h\u013eate sa k rozpracovan\u00fdm \u00faloh\u00e1m. T\u00fdmto pr\u00edpadom je \u0165a\u017ek\u00e9 zabr\u00e1ni\u0165. Medzi nami s\u00fa v\u0161ak \u013eudia, ktor\u00ed&nbsp; dostatok \u010dasu s\u00edce maj\u00fa, no jedlo poriadne nepohryz\u00fa a v priebehu piatich min\u00fat v nich zmizne cel\u00e9 menu aj s dezertom. Tr\u00e1viaci syst\u00e9m potom m\u00f4\u017ee ma\u0165 probl\u00e9m spracova\u0165 ve\u013ek\u00e9 kusy potravy, ktor\u00e9 sa do neho dostali v kr\u00e1tkom \u010dase. <strong>Taktie\u017e<\/strong> <strong>nadmern\u00e9 porcie jedla m\u00f4\u017eu robi\u0165 \u0165a\u017ekosti, preto\u017ee predstavuj\u00fa v\u00e4\u010d\u0161iu z\u00e1\u0165a\u017e pre cel\u00e9 tr\u00e1venie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\"><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165?<\/strong><\/h3>\n\n\n\n<p>D\u00f4kladn\u00fdm po\u017eut\u00edm potravy svojmu tr\u00e1veniu neu\u013eah\u010d\u00edte len pr\u00e1cu s mechanick\u00fdm rozkladom jedla. Doch\u00e1dza pritom aj k premie\u0161aniu s tr\u00e1viacimi enz\u00fdmami, ktor\u00e9 jedlo premenia na jednoduch\u0161ie \u010dastice, ak\u00fdmi s\u00fa napr\u00edklad jednotliv\u00e9 aminokyseliny z bielkov\u00edn. Sna\u017ete sa venova\u0165 jedlu v\u00e4\u010d\u0161iu pozornos\u0165 a poriadne ho pohr\u00fdz\u0165. Dokonca m\u00f4\u017eeme narazi\u0165 na odpor\u00fa\u010danie, \u017ee by sa jednotliv\u00e9 s\u00fasto malo po\u017eu\u0165 32-kr\u00e1t. \u010co sa t\u00fdka mno\u017estva jedla, rad\u0161ej si doprajte men\u0161iu porciu a zvy\u0161ok si nechajte na nesk\u00f4r. A to hlavne v pr\u00edpadoch, ke\u010f e\u0161te idete na tr\u00e9ning alebo sa chcete naplno s\u00fastredi\u0165 na pr\u00e1cu. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"87031,87505,108283,108778,109507\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-pijete-pocas-jedenia-alebo-mate-v-oblube-sytene-napoje\"><span class=\"ez-toc-section\" id=\"3_Pijete_pocas_jedenia_alebo_mate_v_oblube_sytene_napoje\"><\/span>3. Pijete po\u010das jedenia alebo m\u00e1te v ob\u013eube s\u00fdten\u00e9 n\u00e1poje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V niektor\u00fdch pr\u00edpadoch m\u00f4\u017eu n\u00e1poje s bublinkami sp\u00f4sobova\u0165 nad\u00favanie. <strong>Spolu s tekutinami toti\u017e zhltnete aj vzduch, ktor\u00fd sa v tr\u00e1viacom trakte m\u00f4\u017ee za\u010da\u0165 hromadi\u0165<\/strong>. Ak tvoria s\u00fdten\u00e9 n\u00e1poje ve\u013ek\u00fa \u010das\u0165 v\u00e1\u0161ho pitn\u00e9ho re\u017eimu, mo\u017eno sme pr\u00e1ve na\u0161li pr\u00ed\u010dinu v\u00e1\u0161ho naf\u00faknut\u00e9ho brucha.<strong> Pitie po\u010das jedenia m\u00f4\u017ee tie\u017e naru\u0161i\u0165 pohodov\u00e9 tr\u00e1venie a nez\u00e1le\u017e\u00ed a\u017e tak na tom, \u010di je v\u00e1\u0161 n\u00e1poj s bublinkami alebo bez nich.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\"><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165? <\/strong><\/h3>\n\n\n\n<p>Zamerajte sa na neperliv\u00e9 n\u00e1poje. Ide\u00e1lnou vo\u013ebou je nez\u00e1vadn\u00e1 voda z koh\u00fatika alebo nesladen\u00e9 \u010daje. Sna\u017ete sa pi\u0165 viac medzi jedlami \u2013 aspo\u0148 30 min\u00fat pred a po konzum\u00e1cii. Vo v\u0161eobecnosti sa za de\u0148 odpor\u00fa\u010da vypi\u0165 30 \u2013 45 ml tekut\u00edn na ka\u017ed\u00fd kilogram telesnej hmotnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1124x749.jpeg\" alt=\"S\u00fdten\u00e9 n\u00e1poje sp\u00f4sobuj\u00fa nad\u00favanie\" class=\"wp-image-253088\" style=\"width:843px;height:562px\" title=\"S\u00fdten\u00e9 n\u00e1poje sp\u00f4sobuj\u00fa nad\u00favanie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-davate-si-prilis-casto-zuvacku\"><span class=\"ez-toc-section\" id=\"4_Davate_si_prilis_casto_zuvacku\"><\/span>4. D\u00e1vate si pr\u00edli\u0161 \u010dasto \u017euva\u010dku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u017duvanie = preh\u013atanie v\u00e4\u010d\u0161ieho mno\u017estva vzduchu. <\/strong>To nie je ale jedin\u00fd d\u00f4vod, pre\u010do m\u00f4\u017ee t\u00e1to ob\u013e\u00faben\u00e1 \u010dinnos\u0165, ktorou niekedy zah\u00e1\u0148ate nudu alebo chu\u0165 obeda v \u00fastach, vies\u0165 k nad\u00favaniu. <strong>\u017duva\u010dky toti\u017e \u010dasto obsahuj\u00fa cukrov\u00e9 alkoholy<\/strong>, ktor\u00e9 patria medzi u\u017e spom\u00ednan\u00e9 <strong>FODMAP<\/strong> a zara\u010fuj\u00fa sa k nim napr\u00edklad xylitol alebo maltitol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ake-su-rizikove-davky-tychto-sladidiel\"><strong>Ak\u00e9 s\u00fa rizikov\u00e9 d\u00e1vky t\u00fdchto sladidiel?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri<strong> xylitole<\/strong> sa naj\u010dastej\u0161ie objavuj\u00fa ved\u013eaj\u0161ie \u00fa\u010dinky, ako je napr\u00edklad nad\u00favanie, pri d\u00e1vke presahuj\u00facej 40 \u2013 50 g za de\u0148<\/li>\n\n\n\n<li>a \u010do sa t\u00fdka <strong>maltitolu<\/strong>, tak sa tr\u00e1viace \u0165a\u017ekosti vyskytli naj\u010dastej\u0161ie v mno\u017estve presahuj\u00facom 45 g na porciu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\"><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165?<\/strong><\/h3>\n\n\n\n<p>Ak si d\u00e1te \u017euva\u010dku raz za \u010das, tak to u v\u00e1s pravdepodobne nebude pr\u00ed\u010dina nad\u00favania. V pr\u00edpade, \u017ee spotrebujete bal\u00ed\u010dek za de\u0148, tak by ste u\u017e mali tento variant zv\u00e1\u017ei\u0165. Pr\u00edjem t\u00fdchto sladidiel je potrebn\u00e9 si str\u00e1\u017ei\u0165 zo v\u0161etk\u00fdch zdrojov. Sk\u00faste svoju spotrebu \u017euva\u010diek postupne zni\u017eova\u0165 a pozorova\u0165, \u010di to m\u00e1 vplyv na va\u0161e tr\u00e1viace \u0165a\u017ekosti.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[11\u201314]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-989x1124.jpeg\" alt=\"M\u00e1lo pohybu vedie k nad\u00favaniu\" class=\"wp-image-253104\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-989x1124.jpeg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-352x400.jpeg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-1352x1536.jpeg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-1803x2048.jpeg 1803w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\" id=\"5-malo-sa-hybete\"><span class=\"ez-toc-section\" id=\"5_Malo_sa_hybete\"><\/span>5. M\u00e1lo sa h\u00fdbete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nede\u013en\u00e9 popolud\u0148aj\u0161ie prech\u00e1dzky s celou rodinou maj\u00fa ve\u013ek\u00fa v\u00fdhodu \u2013 pom\u00f4\u017eu v\u00e1m lep\u0161ie str\u00e1vi\u0165 v\u00fdborn\u00fd trojchodov\u00fd obed. <strong>Pohybov\u00e1 aktivita toti\u017e dok\u00e1\u017ee podpori\u0165 tr\u00e1venie t\u00fdm, \u017ee zv\u00fd\u0161i prietok krvi v celom tele, a to vr\u00e1tane tr\u00e1viaceho syst\u00e9mu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zr\u00fdchlia sa tak peristaltick\u00e9 pohyby \u010driev, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre pravideln\u00e9 vypr\u00e1zd\u0148ovanie. V\u010faka tomu p\u00f4sob\u00ed pohyb tie\u017e ako prevencia z\u00e1pchy, ktor\u00e1 m\u00f4\u017ee by\u0165 pr\u00ed\u010dinou naf\u00faknut\u00e9ho brucha.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neznamen\u00e1 to v\u0161ak, \u017ee hne\u010f po dojeden\u00ed obeda mus\u00edte sko\u010di\u0165 na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku na cvi\u010denie<\/a> a rozbehn\u00fa\u0165 poriadny HIIT. To by sa v\u00e1m mohlo sk\u00f4r pri\u0165a\u017ei\u0165. V pr\u00edpade intenz\u00edvnej\u0161ieho \u0161portu je lep\u0161ie necha\u0165 telu <strong>dostatok \u010dasu na tr\u00e1venie<\/strong> a po\u010dka\u0165 aspo\u0148 hodinu po dojeden\u00ed. Samozrejme, ka\u017ed\u00fd to m\u00e1 inak, niekto potrebuje nejes\u0165 aj dve hodiny pred \u0161portom, aby sa c\u00edtil dobre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\"><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165?<\/strong><\/h3>\n\n\n\n<p>Ke\u010f sa c\u00edtite naf\u00faknut\u00ed alebo ste zjedli problematick\u00e9 jedlo, cho\u010fte na prech\u00e1dzku, \u013eahko sa pona\u0165ahujte alebo vysk\u00fa\u0161ajte nen\u00e1ro\u010dn\u00e9 jogov\u00e9 poz\u00edcie.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\"> [15\u201316]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-mate-ochorenie-ktore-ovplyvnuje-travenie\"><span class=\"ez-toc-section\" id=\"6_Mate_ochorenie_ktore_ovplyvnuje_travenie\"><\/span>6. M\u00e1te ochorenie, ktor\u00e9 ovplyv\u0148uje tr\u00e1venie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f vyl\u00fa\u010dime mo\u017en\u00e9 pr\u00ed\u010diny v r\u00e1mci \u017eivotn\u00e9ho \u0161t\u00fdlu, \u010falej sa zameriame na p\u00e1tranie in\u00fdm smerom. <strong>Existuje ve\u013ek\u00e9 mno\u017estvo ochoren\u00ed, ktor\u00e9 m\u00f4\u017eu ma\u0165 negat\u00edvny vplyv na tr\u00e1venie. <\/strong>V\u0161etky nemusia postihn\u00fa\u0165 priamo tr\u00e1viaci trakt. Niektor\u00e9 poruchy nervovej alebo hormon\u00e1lnej s\u00fastavy m\u00f4\u017eu nepriamo ovplyvni\u0165 proces spracovania potravy. <strong>Taktie\u017e niektor\u00e9 lieky m\u00f4\u017eu svojimi ved\u013eaj\u0161\u00edmi \u00fa\u010dinkami zasiahnu\u0165 do t\u00fdchto pochodov a sp\u00f4sobi\u0165 nepr\u00edjemn\u00e9 \u0165a\u017ekosti.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poci\u0165ujete okrem naf\u00faknut\u00e9ho brucha aj \u010fal\u0161ie prejavy, ako s\u00fa hor\u00fa\u010dky, zvracanie \u010di in\u00e9 \u0165a\u017ekosti? V t\u00fdchto situ\u00e1ci\u00e1ch sa nev\u00e1hajte obr\u00e1ti\u0165 na svojho praktick\u00e9ho lek\u00e1ra, ktor\u00fd v\u00e1s vy\u0161etr\u00ed a pod\u013ea potreby po\u0161le k \u010fal\u0161\u00edm \u0161pecialistom.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ak-mate-tieto-priznaky-radsej-vyhladajte-lekara\"><strong>Ak m\u00e1te tieto pr\u00edznaky, rad\u0161ej vyh\u013eadajte lek\u00e1ra:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dlhotrvaj\u00face nechutenstvo a chudnutie&nbsp;<\/li>\n\n\n\n<li>dlhodob\u00e9 \u0165a\u017ekosti s vypr\u00e1zd\u0148ovan\u00edm \u2013 z\u00e1pcha, riedka stolica<\/li>\n\n\n\n<li>zvracanie<\/li>\n\n\n\n<li>hor\u00fa\u010dka<\/li>\n\n\n\n<li>bolesti brucha, ktor\u00e9 sa nelep\u0161ia<\/li>\n\n\n\n<li>krv v stolici<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"priklady-ochoreni-traviaceho-traktu-ktore-mozu-sposobit-naduvanie\"><strong>Pr\u00edklady ochoren\u00ed tr\u00e1viaceho traktu, ktor\u00e9 m\u00f4\u017eu sp\u00f4sobi\u0165 nad\u00favanie:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Potravinov\u00e1 intolerancia alebo alergia<\/strong> \u2013 napr. lakt\u00f3zov\u00e1 intolerancia, alergia na bielkovinu kravsk\u00e9ho mlieka, alergia na vaje\u010dn\u00fd bielok at\u010f.<\/li>\n\n\n\n<li><strong>Celiakia<\/strong> \u2013 ochorenie, ktor\u00e9 je sprev\u00e1dzan\u00e9 probl\u00e9mami s tr\u00e1ven\u00edm lepku.<\/li>\n\n\n\n<li><strong>Neceliak\u00e1lna glut\u00e9nov\u00e1 senzitivita <\/strong>\u2013 podobn\u00e1 celiakii, tie\u017e sa prejavuje neschopnos\u0165ou organizmu tr\u00e1vi\u0165 lepok.<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Chronick\u00e1 z\u00e1pcha<\/strong> \u2013 m\u00f4\u017ee ma\u0165 ve\u013ea pr\u00ed\u010din vr\u00e1tane nedostatku pohybu a vl\u00e1kniny v strave.<\/li>\n\n\n\n<li><strong>Syndr\u00f3m dr\u00e1\u017ediv\u00e9ho \u010dreva <\/strong>\u2013 ochorenie, ktor\u00e9 sa prejavuje probl\u00e9mami s vypr\u00e1zd\u0148ovan\u00edm alebo boles\u0165ou brucha.<\/li>\n\n\n\n<li><strong>\u010crevn\u00e1 dysbi\u00f3za <\/strong>\u2013 v na\u0161ich \u010drev\u00e1ch \u017eij\u00fa bakt\u00e9rie a aby v\u0161etko prebiehalo tak, ako m\u00e1, musia by\u0165 ich druhy a po\u010det v rovnov\u00e1he. Dysbi\u00f3za znamen\u00e1 naru\u0161enie tejto citlivej rovnov\u00e1hy. Na bakt\u00e9rie v tr\u00e1viacom trakte m\u00e1 vplyv mnoho faktorov, ako je strava, prostredie a tie\u017e pohyb.<\/li>\n\n\n\n<li><strong>Gastropar\u00e9za alebo porucha vypr\u00e1zd\u0148ovania \u010driev<\/strong>&nbsp;\u2013 v pr\u00edpade t\u00fdchto ochoren\u00ed s\u00fa postihnut\u00e9 svaly v stene \u017eal\u00fadka alebo \u010driev a potrava neprech\u00e1dza tr\u00e1viacim syst\u00e9mom tak, ako m\u00e1.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\"><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165?<\/strong><\/h3>\n\n\n\n<p>Ak sa v\u00e1s t\u00fdkaj\u00fa vy\u0161\u0161ie spom\u00ednan\u00e9 pr\u00edznaky, rad\u0161ej sa objednajte k lek\u00e1rovi na d\u00f4kladnej\u0161ie vy\u0161etrenie, aby sa zistilo, \u010di sa za nimi neskr\u00fdva nie\u010do v\u00e1\u017enej\u0161ie. <span class=\"tadv-color\" style=\"color: #ff6600\">[17\u201320]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1124x749.jpg\" alt=\"Nad\u00favanie sp\u00f4soben\u00e9 ochoren\u00edm\" class=\"wp-image-253202\" style=\"width:843px;height:562px\" title=\"Nad\u00favanie sp\u00f4soben\u00e9 ochoren\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"7-prezivate-vela-stresu\"><span class=\"ez-toc-section\" id=\"7_Prezivate_vela_stresu\"><\/span>7. Pre\u017e\u00edvate ve\u013ea stresu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mo\u017eno z vlastnej sk\u00fasenosti viete, \u017ee ke\u010f ste dlh\u0161\u00ed \u010das v strese, prejav\u00ed sa to aj na va\u0161om fyzickom zdrav\u00ed.<\/strong> Ste \u010dasto prechladnut\u00ed, m\u00e1te menej energie, st\u00e1le v\u00e1s bol\u00ed hlava alebo c\u00edtite tlak v oblasti \u017eal\u00fadka. Pri strese doch\u00e1dza k produkcii horm\u00f3nov, ktor\u00e9 koluj\u00fa po celom tele a m\u00f4\u017eu tie\u017e negat\u00edvne ovplyvni\u0165 tr\u00e1venie.<strong> Ke\u010f ste vo vy\u0161\u0161om nap\u00e4t\u00ed, \u010dasto sa st\u00e1va, \u017ee viac d\u00fdchate.<\/strong> V\u00e4\u010d\u0161ie mno\u017estvo vzduchu potom m\u00f4\u017ee sp\u00f4sobi\u0165 nad\u00favanie a bolesti brucha. <span style=\"color: #ff6600\" class=\"tadv-color\">[21\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\"><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165?<\/strong><\/h3>\n\n\n\n<p>Vysk\u00fa\u0161ajte r\u00f4zne techniky na zvl\u00e1danie stresu. Pom\u00f4c\u0165 v\u00e1m m\u00f4\u017ee pohyb, p\u00edsanie denn\u00edka, r\u00f4zne dychov\u00e9 cvi\u010denia alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">otu\u017eovanie<\/a>. Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie sp\u00f4soby, ako zmierni\u0165 stres, tak si pre\u010d\u00edtajte \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-mate-pms\"><span class=\"ez-toc-section\" id=\"8_Mate_PMS\"><\/span>8. M\u00e1te PMS&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak dovol\u00edte, p\u00e1ni, tento bod je venovan\u00fd \u010disto \u017een\u00e1m. Ke\u010f sa bl\u00ed\u017eia va\u0161e dni, m\u00f4\u017eete to jednoducho zisti\u0165 tak, \u017ee v\u00e1s za\u010d\u00edna tr\u00e1pi\u0165 naf\u00faknut\u00e9 brucho. \u00cds\u0165 ve\u010der spa\u0165 bez probl\u00e9mov a r\u00e1no sa zobudi\u0165 s bal\u00f3nom namiesto brucha, nie je ni\u010d neobvykl\u00e9. Je to uk\u00e1\u017eka sily p\u00f4sobenia horm\u00f3nov, ktor\u00e9 sa hraj\u00fa nielen s va\u0161ou postavou, ale aj s tr\u00e1ven\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\"><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165?<\/strong><\/h3>\n\n\n\n<p>V jed\u00e1lni\u010dku sk\u00faste obmedzi\u0165 slan\u00e9, tu\u010dn\u00e9 a pr\u00edli\u0161 sladk\u00e9 jedl\u00e1 a pite dostatok vody. Sk\u00faste sa \u013eahko pona\u0165ahova\u0165, zacvi\u010di\u0165 nen\u00e1ro\u010dn\u00fa jogu alebo sa poprech\u00e1dzajte. Taktie\u017e m\u00f4\u017ee pom\u00f4c\u0165 mas\u00e1\u017e brucha a \u010fal\u0161ie relaxa\u010dn\u00e9 techniky. Sk\u00faste zv\u00fd\u0161i\u0165 pr\u00edjem <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pnika<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edka<\/a>, ktor\u00fdch hladina m\u00f4\u017ee by\u0165 v tomto obdob\u00ed cyklu zn\u00ed\u017een\u00e1. Doplnenie t\u00fdchto miner\u00e1lnych l\u00e1tok v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 s pr\u00edznakmi PMS, ako je zadr\u017eiavanie vody, zmeny n\u00e1lad alebo pr\u00e1ve nad\u00favanie. <span style=\"color: #ff6600\" class=\"tadv-color\">[23\u201324]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-1124x750.jpg\" alt=\"PMS a nad\u00favanie\" class=\"wp-image-253221\" style=\"width:843px;height:563px\" title=\"PMS a nad\u00favanie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"9-prileteli-ste-do-cudzej-krajiny\"><span class=\"ez-toc-section\" id=\"9_Prileteli_ste_do_cudzej_krajiny\"><\/span>9. Prileteli ste do cudzej krajiny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161imli ste si, \u017ee <strong>pri cestovan\u00ed m\u00e1te \u010dasto rozhoden\u00e9 tr\u00e1venie?<\/strong> U\u017e po\u010das letu, ke\u010f ste vo vy\u0161\u0161\u00edch nadmorsk\u00fdch v\u00fd\u0161kach, na v\u00e1s m\u00f4\u017ee ma\u0165 vplyv in\u00fd tlak vzduchu, ako ste zvyknut\u00ed na pevnine. \u010eal\u0161\u00ed vplyv m\u00f4\u017ee ma\u0165 <strong>vy\u0161\u0161ia miera stresu<\/strong> \u2013 aj toho pozit\u00edvneho. Kto by sa nete\u0161il na pozn\u00e1vanie nov\u00fdch kraj\u00edn? Pri cestovan\u00ed sa toho ve\u013ea udeje a tak sa m\u00f4\u017ee sta\u0165, \u017ee zab\u00fadate poriadne pi\u0165 a v\u00e1\u0161 jed\u00e1lni\u010dek sa zo d\u0148a na de\u0148 celkom zmen\u00ed. <strong>Dlh\u00e9 roky m\u00e1te nedostatok pohybu, \u010do je \u010fal\u0161\u00ed faktor, o ktorom u\u017e vieme, \u017ee hr\u00e1 rolu v tr\u00e1ven\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"co-moze-pomoct\"><strong>\u010co m\u00f4\u017ee pom\u00f4c\u0165?<\/strong><\/h3>\n\n\n\n<p>Nebojte sa, nemus\u00edte sa nadobro vzda\u0165 cestovania. Sk\u00faste v\u0161ak pri \u0148om dba\u0165 na dostatok pohybu. Sk\u00faste si napr\u00edklad r\u00e1no pred cestou zabeha\u0165, pocho\u010fte po obchodoch na letisku a cez pauzu na benz\u00ednke si m\u00f4\u017eete zask\u00e1ka\u0165 na mieste alebo urobi\u0165 nieko\u013eko drepov. Pite dostatok \u010distej neperlivej vody, sna\u017ete sa aspo\u0148 r\u00e1mcovo dr\u017ea\u0165 z\u00e1sad zdravej stravy a vyh\u00fdbajte sa pr\u00edli\u0161 tu\u010dn\u00fdm, slan\u00fdm alebo sladk\u00fdm jedl\u00e1m. Pred cestou do exotick\u00fdch kraj\u00edn sa tie\u017e m\u00f4\u017ee vyplati\u0165 prevent\u00edvne u\u017e\u00edvanie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/yummies-probiotika-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">probiot\u00edk<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-robit-ked-vas-trapi-naduvanie-a-nafuknute-brucho\"><span class=\"ez-toc-section\" id=\"Co_robit_ked_vas_trapi_naduvanie_a_nafuknute_brucho\"><\/span>\u010co robi\u0165, ke\u010f v\u00e1s tr\u00e1pi nad\u00favanie a naf\u00faknut\u00e9 brucho? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz u\u017e pozn\u00e1te hlavn\u00e9 pr\u00ed\u010diny naf\u00faknut\u00e9ho brucha a tipy na ich rie\u0161enia. V desatore n\u00e1jdete zhrnutie r\u00e1d a odpor\u00fa\u010dan\u00ed, na \u010do sa zamera\u0165 pri predch\u00e1dzan\u00ed nad\u00favania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-zmensite-porcie-jedla-jedzte-radsej-castejsie-a-potraviny-sa-snazte-poriadne-pohryzt\">1. <strong>Zmen\u0161ite porcie jedla, jedzte rad\u0161ej \u010dastej\u0161ie a potraviny sa sna\u017ete poriadne pohr\u00fdz\u0165<\/strong><\/h3>\n\n\n\n<p>Ke\u010f budete jes\u0165 men\u0161ie porcie jed\u00e1l, nebudete za\u0165a\u017eova\u0165 tr\u00e1venie tak ako v pr\u00edpade ve\u013ek\u00fdch porci\u00ed. Z\u00e1rove\u0148 m\u00f4\u017eete poci\u0165ova\u0165 aj viac energie po jedle, ne\u017e len \u00fanavu a t\u00fa\u017ebu si odpo\u010din\u00fa\u0165 na gau\u010di. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-starajte-sa-o-svoje-bakterie-stedro-sa-vam-odmenia\">2. <strong>Starajte sa o svoje bakt\u00e9rie, \u0161tedro sa v\u00e1m odmenia<\/strong><\/h3>\n\n\n\n<p>Ukazuje sa, \u017ee t\u00fdm, \u010do jeme, dok\u00e1\u017eeme \u010diasto\u010dne ovplyvni\u0165 zlo\u017eenie n\u00e1\u0161ho mikrobi\u00f3mu \u2013 teda bakt\u00e9ri\u00ed, ktor\u00e9 \u017eij\u00fa v na\u0161ich \u010drev\u00e1ch. Rovnako aj tie m\u00f4\u017eu sp\u00f4sobova\u0165 naf\u00faknut\u00e9 brucho, a preto je potrebn\u00e9 urobi\u0165 \u010do najviac pre to, aby hrali za n\u00e1s, a nie proti n\u00e1m. Je preto d\u00f4le\u017eit\u00e9 jes\u0165 dostatok vl\u00e1kniny, ktor\u00e1 sa nach\u00e1dza v ovoc\u00ed, zelenine, ovsen\u00fdch vlo\u010dk\u00e1ch, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">skorocele indickom<\/a> alebo obilnin\u00e1ch. Vl\u00e1knina je toti\u017e potravou pre tieto bakt\u00e9rie a p\u00f4sob\u00ed na ich priazniv\u00e9 zlo\u017eenie. Tie\u017e probiotik\u00e1, ktor\u00e9 n\u00e1jdete v potravin\u00e1ch, ako je jogurt, kef\u00edr, kysl\u00e1 kapusta alebo kimchi, m\u00f4\u017eu svoj\u00edm zlo\u017een\u00edm obohati\u0165 v\u00e1\u0161 mikrobi\u00f3m. V typicky koncentrovanej\u0161ej podobe ich n\u00e1jdete tie\u017e v <a href=\"https:\/\/gymbeam.sk\/probioten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnkoch stravy<\/a>.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o probiotick\u00fdch bakt\u00e9ri\u00e1ch, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/probiotika-vyznam-uzitocnych-bakterii-pre-imunitu-a-celkove-zdravie-sportovcov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Probiotik\u00e1: v\u00fdznam u\u017eito\u010dn\u00fdch bakt\u00e9ri\u00ed pre imunitu a celkov\u00e9 zdravie \u0161portovcov<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1124x749.jpg\" alt=\"Probiotik\u00e1 pom\u00e1haj\u00fa pri nad\u00favan\u00ed\" class=\"wp-image-253235\" style=\"width:843px;height:562px\" title=\"Probiotik\u00e1 pom\u00e1haj\u00fa pri nad\u00favan\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"3-najdite-vinnika\">3. <strong>N\u00e1jdite vinn\u00edka<\/strong><\/h3>\n\n\n\n<p>Zave\u010fte si napr\u00edklad denn\u00edk, kde si budete zapisova\u0165 va\u0161e jedlo, n\u00e1poje, \u0161port \u010di in\u00e9 aktivity a k tomu si nap\u00ed\u0161te, ako ste sa v ten de\u0148 c\u00edtili. Mo\u017eno odhal\u00edte pr\u00edpadn\u00e9ho vinn\u00edka va\u0161ich \u0165a\u017ekost\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-obmedzte-sytene-napoje-zuvacky-a-nepite-pocas-jedenia\">4. <strong>Obmedzte s\u00fdten\u00e9 n\u00e1poje, \u017euva\u010dky a nepite po\u010das jedenia<\/strong><\/h3>\n\n\n\n<p>Kv\u00f4li s\u00fdten\u00fdm n\u00e1pojom a \u017euva\u010dk\u00e1m prij\u00edmate v\u00e4\u010d\u0161ie mno\u017estvo vzduchu, ktor\u00e9 m\u00e1 potom celkom logicky vplyv na naf\u00faknut\u00e9 brucho. Sk\u00faste sa preto zamera\u0165 na oby\u010dajn\u00fa vodu z vodovodu a \u017eujte len vtedy, ke\u010f to situ\u00e1cia skuto\u010dne vy\u017eaduje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-neprehanajte-to-s-umelymi-sladidlami\">5. <strong>Nepreh\u00e1\u0148ajte to s umel\u00fdmi sladidlami<\/strong><\/h3>\n\n\n\n<p>Umel\u00e9 bezkalorick\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sladidla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sladidl\u00e1<\/a> s\u00fa fajn, m\u00f4\u017eete si v\u010faka nim vychutna\u0165 sladk\u00e9 potraviny a neob\u00e1va\u0165 sa vysok\u00e9ho pr\u00edjmu energie z jednoduch\u00fdch cukrov. Dajte si ale pozor, aby v\u00e1\u0161 jed\u00e1lni\u010dek neobsahoval nadmern\u00e9 mno\u017estvo cukrov\u00fdch alkoholov (xylitol, maltitol).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-vyskusajte-doplnky-stravy-s-traviacimi-enzymami\">6. <strong>Vysk\u00fa\u0161ajte doplnky stravy s tr\u00e1viacimi enz\u00fdmami<\/strong><\/h3>\n\n\n\n<p>Tr\u00e1venie m\u00f4\u017eete podpori\u0165 tie\u017e pomocou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/digezyme-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">enz\u00fdmov<\/a>, ktor\u00e9 sl\u00fa\u017eia na tr\u00e1venie potravy na jednoduch\u0161ie, vyu\u017eite\u013en\u00e9 \u010dasti.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-843x1124.jpeg\" alt=\"\u010caje proti nad\u00favaniu\" class=\"wp-image-253252\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"7-skuste-bylinkovy-alebo-zazvorovy-caj\">7. <strong>Sk\u00faste bylinkov\u00fd alebo z\u00e1zvorov\u00fd \u010daj<\/strong><\/h3>\n\n\n\n<p>Sk\u00faste si da\u0165 po jedle tepl\u00fd \u010daj, ktor\u00fd obsahuje m\u00e4tu, harma\u010dek, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-caj-zazvor-citron-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1zvor<\/a> alebo<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-bylinny-caj-fenikel-aniz-rasca-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> fenikel s an\u00edzom<\/a>. Dostanete sa do pohody a va\u0161e tr\u00e1venie tie\u017e ocen\u00ed tieto bylinky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-prevencia-zapchy\">8. <strong>Prevencia z\u00e1pchy<\/strong><\/h3>\n\n\n\n<p>Pravideln\u00e9 vypr\u00e1zd\u0148ovanie je pre zdravie tr\u00e1viaceho traktu ve\u013emi d\u00f4le\u017eit\u00e9. Podpor\u00edte ho dostatkom tekut\u00edn, pravideln\u00fdm pohybom a tie\u017e pr\u00edjmom vl\u00e1kniny. Pom\u00f4\u017eu aj probiotick\u00e9 potraviny, ako s\u00fa kysl\u00e9 mlie\u010dne v\u00fdrobky alebo napr\u00edklad kombucha.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-vyskusajte-masaz-brucha-a-teplu-vodu\">9. <strong>Vysk\u00fa\u0161ajte mas\u00e1\u017e brucha a tepl\u00fa vodu<\/strong><\/h3>\n\n\n\n<p>Ke\u010f svojmu telu venujete t\u00fa najlep\u0161iu starostlivos\u0165, tak sa v\u00e1m to ur\u010dite vr\u00e1ti. A to aj v pr\u00edpade lep\u0161ieho tr\u00e1venia. Sk\u00faste jemn\u00fa mas\u00e1\u017e brucha alebo tepl\u00fd k\u00fape\u013e.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"10-ak-sa-to-opakuje-a-uz-si-neviete-rady-navstivte-lekara\">10. <strong>Ak sa to opakuje a u\u017e si neviete rady, nav\u0161t\u00edvte lek\u00e1ra<\/strong><\/h3>\n\n\n\n<p>Ako u\u017e opisuje predch\u00e1dzaj\u00faca kapitola, v niektor\u00fdch pr\u00edpadoch je lep\u0161ie sa obr\u00e1ti\u0165 na odborn\u00edkov, ktor\u00ed v\u00e1m pom\u00f4\u017eu odhali\u0165 pr\u00ed\u010dinu va\u0161ich \u0165a\u017ekost\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[26\u201327]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pomoct-moze-aj-low-fodmap-dieta\"><span class=\"ez-toc-section\" id=\"Pomoct_moze_aj_Low-FODMAP_dieta\"><\/span>Pom\u00f4c\u0165 m\u00f4\u017ee aj Low-FODMAP di\u00e9ta&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Low-FODMAP je elimina\u010dn\u00e1 di\u00e9ta, pri ktorej sa z jed\u00e1lni\u010dka vyra\u010fuj\u00fa ur\u010dit\u00e9 sacharidov\u00e9 potraviny. Niekto m\u00f4\u017ee ma\u0165 \u0165a\u017ekosti s ich tr\u00e1ven\u00edm, a tak vyl\u00fa\u010denie t\u00fdchto potrav\u00edn zo stravy \u010dasto pom\u00f4\u017ee pri tr\u00e1viacich \u0165a\u017ekostiach. <strong>Medzi ne patria napr\u00edklad oligosacharidy, disacharidy, monosacharidy a polyoly. <\/strong>T\u00e1to di\u00e9ta sa pou\u017e\u00edva najm\u00e4 u \u013eud\u00ed so syndr\u00f3mom dr\u00e1\u017ediv\u00e9ho \u010dreva, u ktor\u00fdch \u010dasto vedie k zmierneniu pr\u00edznakov tohto ochorenia. Taktie\u017e sa v\u010faka nej d\u00e1 zisti\u0165, ktor\u00e9 konkr\u00e9tne potraviny dan\u00e1 osoba netoleruje a v akom mno\u017estve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Be\u017ene trv\u00e1 4 \u2013 6 t\u00fd\u017ed\u0148ov a potom sa rizikov\u00e9 potraviny zara\u010fuj\u00fa sp\u00e4\u0165 do jed\u00e1lni\u010dka.<\/strong> Preto\u017ee ide o<strong> ve\u013emi obmedzuj\u00facu di\u00e9tu, nie je vhodn\u00e9 ju dr\u017ea\u0165 dlhodobo <\/strong>a mala by prebieha\u0165 najlep\u0161ie pod veden\u00edm nejak\u00e9ho odborn\u00edka, ako je nutri\u010dn\u00fd terapeut alebo in\u00fd \u0161pecialista na v\u00fd\u017eivu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pr\u00edklady rizikov\u00fdch potrav\u00edn obsahuj\u00facich FODMAP a ich vhodnej\u0161ia n\u00e1hrada <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><strong>:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Potraviny s vysok\u00fdm obsahom FODMAP<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potraviny s n\u00edzkym obsahom FODMAP<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zelenina, ovocie, strukoviny:&nbsp; <\/strong> cesnak, cibu\u013ea, jarn\u00e1 cibu\u013eka, fazu\u013ea, \u0161parg\u013ea, huby, hr\u00e1\u0161ok, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\" class=\"ek-link\">jablk\u00e1<\/a>, slivky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, marhule, ban\u00e1ny, broskyne, mango<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">Zelenina<\/a>, ovocie, strukoviny:&nbsp;<\/strong> brokolica, zelen\u00e1 fazu\u013eka, hl\u00e1vkov\u00fd \u0161al\u00e1t, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva<\/a>, cuketa, zeler, uhorka, bakla\u017e\u00e1n, paradajky, re\u010fkovka, pomaran\u010de, \u010du\u010doriedky, kivi, jahody, zemiaky, bataty, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, mal\u00e9 mno\u017estvo \u0161o\u0161ovice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Obilniny<\/strong>: ja\u010dme\u0148, \u017eito, p\u0161enica, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Kuskus\/\" class=\"ek-link\">kuskus<\/a>, \u0161palda<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Obilniny:<\/strong>\n<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/instantna-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovos<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/instantna-pohankova-kasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">poh\u00e1nka<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ryzova-kasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ry\u017ea<\/a>, bezlepkov\u00e9 pe\u010divo, kukurica<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Orie\u0161ky a semienka<\/strong>: <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/pistacie\/\" class=\"ek-link\">pist\u00e1cie<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Orie\u0161ky a semienka:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>, pekany, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idy<\/a>, <a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>, slne\u010dnica, mak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mlie\u010dne v\u00fdrobky, vajcia a \u010fal\u0161ie chladen\u00e9 v\u00fdrobky:\n<\/strong>kravsk\u00e9, kozie a ov\u010die mlieko, jogurt, kef\u00edr, smotana, zmrzlina<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mlie\u010dne v\u00fdrobky, vajcia a \u010fal\u0161ie chladen\u00e9 v\u00fdrobky:<\/strong> rastlinn\u00e9 n\u00e1poje a dezerty \u2013 s\u00f3jov\u00e9, kokosov\u00e9, ry\u017eov\u00e9, ovsen\u00e9, \u010falej maslo, tvrd\u00e9 syry, vajcia, ovocn\u00fd sorbet, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dochucovadl\u00e1, sladidl\u00e1:\n<\/strong>sirup z ag\u00e1vy, med, izomalt, maltitol, sorbitol, xylitol, erythritol, d\u017eemy<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dochucovadl\u00e1, sladidl\u00e1:<\/strong>\naspart\u00e1m, sukral\u00f3za, sachar\u00edn, repn\u00fd cukor<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00e1poje:\n<\/strong>ovocn\u00e9 d\u017e\u00fasy z rizikov\u00fdch druhov ovocia, prote\u00ednov\u00fd n\u00e1poj zo srv\u00e1tky s obsahom lakt\u00f3zy<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00e1poje:<\/strong>\nk\u00e1va, slab\u00e9 bylinkov\u00e9 \u010daje, \u010dist\u00e1 voda, pomaran\u010dov\u00fd \u010daj, prote\u00ednov\u00fd n\u00e1poj zo srv\u00e1tky s n\u00edzkym obsahom lakt\u00f3zy<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nad\u00favanie a naf\u00faknut\u00e9 brucho dok\u00e1\u017eu pekne potr\u00e1pi\u0165. Ich pr\u00ed\u010dina je \u010dasto v \u017eivotnom \u0161t\u00fdle a m\u00f4\u017ee za to nevhodn\u00e1 strava, s\u00fdten\u00e9 n\u00e1poje alebo pr\u00edli\u0161 ve\u013ek\u00e9 porcie jedla. Na tr\u00e1ven\u00ed sa m\u00f4\u017eu podp\u00edsa\u0165 taktie\u017e stres alebo horm\u00f3ny. <strong>Hlavn\u00e9 je n\u00e1js\u0165 pr\u00ed\u010dinu \u0165a\u017ekost\u00ed a za\u010da\u0165 ju rie\u0161i\u0165.<\/strong> Niekedy pom\u00f4\u017ee mal\u00e1 \u00faprava jed\u00e1lni\u010dka, prech\u00e1dzka po konzum\u00e1cii jedla, lep\u0161ie zvl\u00e1danie stresu alebo <strong>zaradenie probiot\u00edk<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te nejak\u00fd zaru\u010den\u00fd sp\u00f4sob, ako bojova\u0165 s nad\u00favan\u00edm? Pode\u013ete sa o\u0148 v koment\u00e1roch. A ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi. Mo\u017eno im tak pom\u00f4\u017eete v boji s naf\u00faknut\u00fdm bruchom.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/probiotics-and-digestive-enzymes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProbiotics and Digestive Enzymes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Za naf\u00faknut\u00e9 brucho m\u00f4\u017eu napr\u00edklad pr\u00edli\u0161 ve\u013ek\u00e9 porcie jedla, intolerancia lakt\u00f3zy, nedostatok pohybu alebo stres. Pom\u00f4c\u0165 v\u00e1m m\u00f4\u017ee \u0161peci\u00e1lna di\u00e9ta a \u010fal\u0161ie tipy, ktor\u00e9 sa dozviete v \u010dl\u00e1nku. <\/p>\n","protected":false},"author":129,"featured_media":252994,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6055,6088,6069,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-255273","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-strava","9":"tag-travenie","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co m\u00f4\u017ee za naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e1pi v\u00e1s nad\u00favanie a naf\u00faknut\u00e9 brucho? V \u010dl\u00e1nku n\u00e1jdete 9 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a ich rie\u0161enia. Pom\u00f4c\u0165 m\u00f4\u017ee napr\u00edklad pohyb, zmena v jed\u00e1lni\u010dku alebo probiotikum.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u010co m\u00f4\u017ee za naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Tr\u00e1pi v\u00e1s nad\u00favanie a naf\u00faknut\u00e9 brucho? V \u010dl\u00e1nku n\u00e1jdete 9 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a ich rie\u0161enia. Pom\u00f4c\u0165 m\u00f4\u017ee napr\u00edklad pohyb, zmena v jed\u00e1lni\u010dku alebo probiotikum.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-07T19:33:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-04T08:57:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"\u010co m\u00f4\u017ee za naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165?\",\"datePublished\":\"2021-05-07T19:33:34+00:00\",\"dateModified\":\"2024-06-04T08:57:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\"},\"wordCount\":4273,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1.png\",\"keywords\":[\"strava\",\"tr\u00e1venie\",\"zdravie\",\"zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\",\"name\":\"\u010co m\u00f4\u017ee za naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1.png\",\"datePublished\":\"2021-05-07T19:33:34+00:00\",\"dateModified\":\"2024-06-04T08:57:38+00:00\",\"description\":\"Tr\u00e1pi v\u00e1s nad\u00favanie a naf\u00faknut\u00e9 brucho? 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